The squat jerk is the rarest and most spectacular jerk variation: instead of splitting, you receive the bar overhead in a full deep squat. It requires extraordinary shoulder, thoracic and ankle mobility plus rock-solid overhead stability - in exchange, you barely need to elevate the bar at all. A handful of world-class lifters (famously Chinese weightlifters) use it in competition. For everyone else, it's a fantastic mobility and stability developer even at light loads.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.4x | 0.25x |
| novice | 0.65x | 0.42x |
| intermediate | 0.95x | 0.65x |
| advanced | 1.25x | 0.88x |
| elite | 1.55x | 1.1x |
1RM as a multiple of bodyweight.
Where does your Squat Jerk land?
Log it once and the app places you on this table automatically, then tracks the trend.
Earn it before you load it: you need a comfortable overhead squat at meaningful weight first. Grip slightly wider than your jerk grip, receive with an aggressive punch-up into the bar, and ride the squat down with the bar stacked over your mid-foot. Any bar path deviation you'd survive in a split jerk will dump the bar here - it is unforgiving by design. Program it light and often rather than heavy and rarely.
Progression: overhead squats, then tall jerks and push jerks with a pause in a deepening catch, then light squat jerks. If mobility blocks the bottom position, this lift will wait - work overhead squats first.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.